Physiological cycle weight loss method, grasp the slimming overspeed period.
I have bad news and good news about women's physiological period of 9 fatness.
Bad news: Some people say that you don't need to lose weight deliberately during menstruation, and you won't get fat if you eat more ~ Seriously tell everyone that because it's fake, the menstrual four bodies also follow the law of conservation of energy, so the moment of eating dry and not getting fat doesn't exist at all.
The good news is that women's menstrual hormone levels fluctuate greatly, which will have an impact on mood, appetite, exercise ability and fat burning. Therefore, if used reasonably, it can effectively improve the slimming effect of sisters.
If 28 days is taken as a g, the physiological cycle can be divided into four stages, and the fat-reducing effect of each stage is very different. Accordingly, we should also pay attention to diet and exercise planning in order to get twice the result with half the effort:
Slimming welfare period (menstrual period 1-7).
Slimming overspeed period (menstrual period 8- 14).
Slimming period (menstrual period 15-2 1).
Slow slimming period (menstrual period 22-28).
Slimming welfare period (menstrual period 1-7).
General principle: pay attention to rest and keep warm, avoid strenuous exercise and don't raise the pelvis; Don't go on a diet, take more iron.
Physical and mental state: the secretion of luteinizing hormone (progesterone/progesterone) is reduced, the immunity is low, the metabolism is poor, and the mood is low. Slight edema, weight =1-2kq (temporary phenomenon).
Dietary guidelines:
1 This stage consumes a lot of nutrition and calories! Dieting is not recommended.
Eat more iron-containing foods and plant proteins that can improve iron absorption.
Beef, salmon 2, egg yolk, tofu, brown rice, fungus, celery, cherry.
Eat more foods containing magnesium and B vitamins to promote metabolism, such as bananas, walnuts and cashews.
Avoid alcohol, cigarettes, caffeinated drinks, spicy food and colds.
5 don't eat too salty, otherwise it will aggravate edema; Drink more hot water.
Recommended exercise: walking 1, yoga slimming overspeed period (menstrual period 8- 14).
General principles:
The golden time of reducing fat has finally come, and the success index of slimming is five stars. If you miss it, wait another month. While widening the energy gap, add more protein; This stage is the best time to do aerobic exercise.
Physical and mental state:
Estrogen secretion is strong, metabolism is improved, and vitality and energy in all aspects of the body are the best. However, it is easy to get fat at this stage, and attention should be paid to controlling calorie intake.
Dietary guidelines:
1 Ensure the energy gap of 300-500 calories per day.
Eat less food with high calorie and fat.
Supplementing protein to avoid muscle loss, lean meat, fish, shrimp, heart and egg milk.
Eat more high-fiber fruits and vegetables and whole grain beans, spinach, cabbage, cauliflower apples, pitaya, strawberry corn and sweet potatoes.
Recommended exercise: mainly aerobic exercise, running, brisk walking, swimming, aerobic and skipping. Appropriately increase the frequency of exercise, with an average of more than 1 hour per day.
Slimming period (menstrual period 15-2 1).
General principle: control sugar and reduce carbohydrates appropriately; Mainly anaerobic exercise, this stage is the best time to improve the basal metabolic rate. Physical and mental state: the metabolism tends to be flat and the physique is still good; Estrogen decrease, luteinizing hormone secretion, emotional and skin state instability.
Dietary guidelines: 1 control sugar, adopt the principle of low GI, and reduce carbohydrates appropriately.
Supplement high-quality fat, such as nuts and avocados, to improve muscle strength.
3 For the rest, refer to "slimming overspeed period".
Recommended exercise: stretching iron to build muscle B, self-weight training, or outdoor climbing.
Slow slimming period (menstrual period 22-28).
General principle: strictly control diet, light is appropriate.
Exercise is mainly moderate.
Physical and mental state: the secretion of luteinizing hormone reaches its peak, the fat synthesis rate is greatly improved, and it is easy to edema; I have a big appetite and want to eat sweet q; Easy to constipation, acne; Emotional fluctuation, fatigue in the second half of Zhouyi.
Dietary guidelines:
1 Avoid the intake of high-salt foods, and eat more foods to relieve edema, such as white gourd, celery, coix seed, black coffee, apples, kiwi fruit, papaya, etc.
2 avoid snacks ",supper 5, be alert to overeating and consolidate the previous fat reduction results.
Recommended exercise: choose moderate exercise, combine aerobic and anaerobic, and gradually reduce the duration, frequency and intensity of exercise in the second half of the week.